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Farmer's Market Day
Finely tuned, a good diet will increase energy, sense of well
being and acumen, while simultaneously flensing fat and packing
on muscles. When properly composed the right diet can nudge every
important quantifiable marker for health in the right direction ...
CrossFit's best performers are Zone eaters. It seems that the Zone
diet accelerates and amplifies the effects of the CrossFit regimen.
CrossFit Journal Article 21
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Workout
1-rep max clean and jerk
Then,
5 rounds for time of:
10 Triple-unders
10 Wall Ball shots, 30lb ball
Modifications
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Workout
Rest Day
Off Season
Emma is a pretty avid and competitive soccer player. In her off season, she uses CrossFit to keep her knees healthy and strong, and to increase her upper body strength, as well as enjoy time with her family. Squatting and Olympic lifting are incredibly valuable for all competitive sports, and will definitely help keep Emma strong.
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Workout
For time:
7-5-3
Bench press
Overhead Squat
add weight each round
Different But The Same
Megan M. did "Amanda" the other day faster than two-time CrossFit Games champ, Annie Thorisdottir did at the 2010 Games. Even though it seems as though everyone who does CrossFit is getting better all the time, the goal is still the same. We will constantly try to increase our work capacity over broad time and modal domains. Good job, Megan.
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Workout
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One-legged squats, alternating
15 Pull-ups
Superwoman
Here is the challenge. How long can you hold the superman position? The current record is 3 minutes and 11 seconds. Also, what is your best unbroken set of hip extensions? The current record is 57.
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Workout
"CrossFit Total"
Back Squat, 1 rep
Press, 1 rep
Deadlift, 1 rep
Flying Burpees
The idea of virtousity in human movement is a grand: Doing the common uncommonly well. Being a virtioso in any arena takes years to achive. Watch some of these virtuosos perform and post your favorite to comments.
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Workout
Rest Day
Simple Isn't Always Easy
CrossFit has a copious amount of movements. We squat, clean, press, handstand ... you name it, we do it. Some of the movements we do are simple in a biomechanical sense, but are still very challenging. Consider the basic air squat and deadlift. They are simple by design, but difficult to master. The beauty is that when we start to master the simple movements, they allow us to develop capacity in the more complex movements.
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Workout
Front Squat
7-5-3
